WORKOUT

5:45 AM - 65 mins. of Spinning w/Patty - 27 KM (139-154) 493 Kcals.
In-Zone: 65 minutes! Woot-Woot!!!!!

7:10 AM - 35 mins. of Progressive Running - 3.5 miles (120-157) ~ 210 Kcals.
3 miles = 29:09 minutes - 30 minutes = 3.1 mile
Breakdown:
5.5 mph x 2 mins.
5.6 mph x 2 mins.
5.7 mph x 2 mins.
5.8 mph x 2 mins.
5.9 mph x 2 mins.
6.0 mph x 2 mins.
6.1 mph x 2 mins.
6.2 mph x 2 mins.
6.3 mph x 2 mins.
6.4 mph x 2 mins.
6.5 mph x 2 mins.
6.6 mph x 2 mins.
6.7 mph x 2 mins.
6.8 mph x 2 mins.
6.9 mph x 1 min.
7.0 mph x 1 min.
4.5 mph x 5 mins.* Cool-down